The 20-Minute, Glute-Sculpting Treadmill Routine

Target Your Glutes

To sculpt your glutes and burn a fast 150 calories, try this cardio hill-walking workout from Diana Maitland, personal training manager at Equinox Fitness Clubs in New York City. Do this workout three or four times a week to build strength and endurance.

Minutes

Speed (mph)

Incline (%)

RPE*

0:00-5:00

4

3-3.5

5

5:00-7:00

4

8-10

7

7:00-8:00

4

4-6

6

8:00-10:00

4

10

8

10:00-11:00

4

5-7

7

11:00-13:00

4

12

9

13:00-14:00

4

10

8

14:00-15:00

4

12

9

15:00-20:00

4

2-4

5

Tip: Beginners should start with a speed of 3.5 mph; advanced exercisers can go up to 5.

*RPE, rate of perceived exertion, is a measure of your exercise intensity based on a scale of 1 to 10, 10 being the most effort. Adjust speed and incline to reach desired RPE above.